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Fight Gone Bad

3 rounds, 1 min per station, of:

Wall Ball, 20 lbs, 10 ft

Sumo Deadlift High Pull, 75 lbs

Box Jump, 20 in

Push Press, 75 lbs

Row (calories)

Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.



For time:

5 Front Squats, pick a heavy load

25 Pull-ups

4 Front Squats, pick a heavy load

20 Pull-ups

3 Front Squats, pick a heavy load

15 Pull-ups

2 Front Squats, pick a heavy load

10 Pull-ups

1 Front Squat, pick a heavy load

5 Pull-ups

Partner “Filthy Fifty”

You and a Partner complete

50 Box Jump – 24″

50 Jumping Pull-ups

50 Kettlebell Swings 1 pood

50 Walking Lunges

50 Knees-to-elbows

50 Push Presses 45 lbs

50 Back Extensions

50 Wall Balls 20 lbs

50 Burpees

50 Double Unders

Divide reps as needed, one partner works at a time. Teams of three complete 75 of each movement

Eight Rounds for Time of:

2 Power Snatch (Heavy)

8 Over-Unders (24/20)

For the over-Unders, set a piece of PVC between two boxes. Jump over the PVC then crawl under it.

For Time:

400 m Sandbag Run 80 lbs

25 Dumbbell Hang Clean & Jerks 45 lbs

400 m Run

Back Squat


“Deck of Cards”

Grab a partner and go for time. While one partner is running 200 meters, the other is inside flipping over cards from a standard 52 card deck with 2 jokers. Suits refer to the exercise: Hearts=push-ups, spades=box jumps, clubs=squats, diamonds=sit-ups. The number on the card refers to the number of reps to be completed. Face cards=10 and aces=15. Jokers=15 burpees. When the partner returns from the run, partner switch places. The team continues working until they’ve pulled every card from the deck and both partners are in the building.


Complete for time:

100 pull-ups,

100 push ups,

100 sit ups,

100 air squats.

Push Jerk


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The Healthy Baby Code

Personal Paleo

Paleo Products